🥣 Healthy Turkey Chili with White Beans & Kale
Prep time: 10 minutes
Cook time: 35–40 minutes
Total time: ~50 minutes
Serves: 4–6
✅ Ingredients
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1 tbsp olive oil
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1 medium onion, diced
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3 cloves garlic, minced
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1 lb (450 g) lean ground turkey (93–99%)
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1 tbsp tomato paste
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1 can (14–15 oz) diced tomatoes
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2 cans (15 oz each) white beans (cannellini or great northern), drained & rinsed
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2 cups low-sodium chicken broth
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2 cups kale, stems removed, chopped
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1 tsp ground cumin
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1 tsp chili powder
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½ tsp smoked paprika
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½ tsp dried oregano
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Salt & black pepper, to taste
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Optional: pinch of red pepper flakes or cayenne
🔥 Instructions
1️⃣ Sauté the Base
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Heat olive oil in a large pot over medium heat.
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Add onion; cook 3–4 minutes until softened.
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Add garlic; cook 30 seconds until fragrant.
2️⃣ Brown the Turkey
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Add ground turkey, break it up, and cook 5–6 minutes until no longer pink.
3️⃣ Build the Chili
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Stir in tomato paste and spices; cook 1 minute.
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Add diced tomatoes, white beans, and chicken broth.
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Bring to a gentle boil, then reduce to a simmer.
4️⃣ Simmer
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Cover and simmer 25–30 minutes, stirring occasionally.
5️⃣ Add Kale
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Stir in kale and cook 5 minutes, until wilted and tender.
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Taste and adjust seasoning.
🌿 Serving Ideas
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Topped with Greek yogurt or light sour cream
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Fresh cilantro or parsley
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Avocado slices
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Whole-grain crackers or cornbread
❓ Q&A
Q: Can I make this in a slow cooker?
A: Yes! Brown turkey first, then add everything except kale. Cook 6–7 hours on low, add kale in last 15 minutes.
Q: Is this chili freezer-friendly?
A: Absolutely. Freeze up to 3 months. Thaw overnight and reheat gently.
Q: Can I use spinach instead of kale?
A: Yes—add spinach in the last 2–3 minutes since it wilts faster.
Q: How do I make it spicier?
A: Add cayenne, chipotle powder, or a diced jalapeño.
Q: Can I make it dairy-free?
A: It already is! Just skip any creamy toppings.
Q: Is this high-protein?
A: Yes—lean turkey + white beans make it very protein- and fiber-rich.